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MINESTRONE SOUP
04

MINESTRONE SOUP

NUTRITION
HEALTHY RECIPES
Oct 09, 2024

MINESTRONE SOUP

Rich, hearty Italian soup – pure nutrition and flavour. Minestrone soup is filled with fresh carrots, celery, and zucchini, not to mention the protein from kidney beans and pasta, served over in rich vegetable broth, flavoured with garlic and onion oregano-this is a soul-warming soup ideal for a quick nourishing lunch or dinner. An excellent balance of vegetables, fibre, and carbohydrates makes this a very filling and healthy dish that works well for vegetarians as well as people who need to have a nutritious meal fast. Crusty bread along with minestrone soup is best to get the full feel.

RECIPE CATEGORY

Lunch, Dinner, Entrée

SERVING SIZE

1

CUISINE

Italian

PREPARATION / TECHNIQUES

One-Pot Wonders, Sauté, Simmer

OCCASION / HOLIDAY

Fall, Winter, Thanksgiving, Potluck, Family Reunion

SPECIAL CONSIDERATION / DIETARY CONCERNS

Vegetarian, Vegan, Low Fat, High Fibre, Healthy, Kid Friendly

DISH TYPE

Soup / Stew

INGREDIENTS

  • ¼ cup mixed vegetables (carrots, celery, zucchini)
  • ¼ cup canned kidney beans rinsed
  • ¼ cup diced tomatoes
  • ¼ cup pasta (small shapes like ditalini or elbow)
  • ½ cup vegetable broth
  • ¼ onion, chopped
  • 1 clove garlic, minced
  • ½ tbsp olive oil
  • ¼ tsp dried oregano
  • Salt and pepper to taste

FULL NUTRITIONAL INFORMATION (PER SERVING)

  • Calories: 230
  • Protein: 7g
  • Fat: 7g
  • Carbohydrates: 35g
  • Fibre: 8g
  • Sodium: 400mg

PREPARATION OF MINESTRONE SOUP

  • Sauté the vegetables: Place olive oil in a medium saucepan over medium heat. Add the chopped onion, garlic, and mixed vegetables – carrots, celery, and zucchini. Sauté for 4-5 minutes or until the vegetables are tender and the onion is translucent.
  • Add the tomatoes and the broth: Add in the chopped tomatoes and some vegetable broth. Bring to a simmer.
  • Add the beans and pasta: Toss into the drained kidney beans and pasta. You can also season to taste with oregano, salt, and pepper.
  • Simmer: Turn the heat down to low and let simmer for 10-12 minutes, or until pasta is cooked and vegetables are tender. Quench noodles from being stuck by occasional stirring.
  • Serve: Taste and adjust seasoning if necessary. Spoon out the soup into a bowl and serve while hot. Enjoy with a side of crusty bread or a simple salad.

PREP TIME

10 minutes

COOKING TIME

15 minutes

TIPS

  • For a richer flavour, sauté the vegetables a little longer until they begin to caramelise.
  • To avoid mushy pasta, slightly undercook it and let it cook in the remaining heat after removing it from the stove.
  • For a thicker consistency, mash some of the beans into the broth before adding the pasta.

VARIATIONS

  • Swap the kidney beans for chickpeas or cannellini beans for a different texture and flavour.
  • If you’re gluten-free, substitute the regular pasta with gluten-free pasta or use rice instead.
  • For extra greens, toss in a handful of spinach or kale during the last few minutes of cooking.
  • Sprinkle the Parmesan cheese on top for a richer taste (omit for vegan).

PREPPING AND STORAGE

  • Fridge: Any leftover minestrone soup can be kept for up to 3 days refrigerated in an airtight container. The pasta soaks up all the liquid, so it’s nice to add a little extra when reheating.
  • Freezing: Minestrone soup freezes well. Let cool thoroughly, then freeze in airtight containers for up to 3 months. Overnight thaw in the refrigerator. It is best to freeze without adding pasta and to add new pasta cooking when desired.

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